Nuts are packed with nutrients, but which is the healthiest choice for your condition?

A walnut-enriched diet cuts cholesterol by an average of 0.3 points (e.g., from 5.5 to 5.2 mmol/l), according to a review of 13 studies involving 365 people. You need 30g a day to see benefits in a month.

The fat, protein and fibre in peanuts will help you feel full for longer and less likely to snack later on. Research from Harvard University found moderate fat diets that included peanuts and peanut butter were easier to stick to and kept the weight off better than low-fat diets with similar calories.

They are the richest source of selenium, a nutrient that helps protect cells. Higher selenium levels have been linked with a reduced risk of certain cancers (such as bladder and prostate). Two nuts will provide more than your daily needs

High in fibre and carb-free, almonds lower the glycaemic index (the rate at which sugar enters you bloodstream) of the meal they’re part of, and are high in magnesium, which also plays a role in regulating blood sugar.

Rich in heart-healthy monounsaturated fats and one of the richest natural sources of the cell-protective vitamin E. In addition, hazelnuts are rich in fibre, calcium, magnesium, zinc, folic acid and biotin, making them an all-round healthy food